Applied Knowledge

Over the past few weeks we’ve worked on rolling, hand balancing, pressing, and various static holds. This week we’re going to take what we’ve practiced and apply it to developing handstands. Practicing handstands will not only improve strength (want bigger numbers in the overhead barbell movements?), but it will also improve spatial awareness, a key to better falling and improved performance in sport. Many of you have asked about learning handstands, and eventually handstand push-ups. This is your week to give it a try.

February 1st, 2010

Warm up: Dot Drill

Skill: Handstand Progression

WOD: Tabata Something Elsee

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.